How to Use the Creatine Dosage Calculator

The Creatine Dosage Calculator removes the guesswork from supplementation. Instead of relying on generic advice like “take 5 g a day,” it adjusts dosage based on your body weight, training status and whether you choose to load or skip the loading phase. The calculator follows peer‑reviewed research to give you science‑backed recommendations.

Why Use a Dosage Calculator?

Creatine is one of the most studied sports supplements, but dosing protocols vary. Traditional advice suggests a high‑dose “loading phase” of 20 g per day for 5–7 days, followed by a maintenance phase of 3–5 g per day. Recent research shows that smaller body‑weight‑based doses can achieve similar saturation over a longer period without stomach discomfort. Our calculator:

• Tailors dosing to your body mass. It multiplies your body weight by a research‑derived coefficient (0.3 g/kg for loading; 0.03 g/kg for maintenance) to personalise the recommendation.

• Lets you choose a loading phase. You can follow the traditional fast‑saturation protocol or skip loading and reach full stores over 3–4 weeks.

• Provides clear daily amounts. It breaks down the total daily dose into practical servings (e.g. 4 × 5 g) so you know how to split the powder through the day.

• Uses up‑to‑date science. Our formula is based on studies showing that muscle creatine stores saturate at ~20 g/day for most adults but that lower steady doses work over time. We cite research in our methodology section.

Methodology

1. Input Fields: The calculator asks for your body weight in kilograms or pounds (we convert pounds to kilograms). It also asks whether you want to do a loading phase.

2. Loading Dose:

   • Formula: 0.3 g × body weight (kg) per day for 5 days.

   • Example: A 70 kg person would take 21 g/day, usually split into four ~5 g servings (e.g. breakfast, lunch, post‑workout, dinner).

3. Maintenance Dose:

   • Formula: 0.03 g × body weight (kg) per day.

   • Example: The same 70 kg person would take ~2.1 g/day. Most people round up to 3–5 g/day because measuring 2.1 g is impractical and small overdoses are harmless.

4. No‑Load Option: If you skip the loading phase, the calculator starts you on the maintenance dose immediately. Full muscle saturation will take approximately 3–4 weeks instead of 5–7 days.

5. Rounding & Practicality: For ease of use, the calculator rounds doses to the nearest half‑gram and suggests splitting larger daily amounts into multiple 3–5 g servings.

How to Use the Calculator

1. Enter Your Weight: Type your body weight in kg or lb. The calculator will auto‑convert pounds to kilograms.

2. Choose Loading or Straight‑To‑Maintenance: Select whether you want a rapid saturation loading phase or a slower steady‑state approach.

3. Read Your Recommendation: The tool displays your daily creatine dose (in grams) for the loading and/or maintenance phase and suggests how to split it throughout the day.

4. Start Supplementing: Mix the recommended amount of creatine monohydrate with water, juice or a shake. If loading, split the total into 4–5 servings to minimise GI distress.

5. Maintenance & Cycling: After 5 days of loading, switch to the maintenance dose. If you skip loading, just stay on the maintenance dose indefinitely. There’s no strong evidence you need to cycle off creatine, but you can take occasional breaks if desired.

6. Read Further – Use the internal links to explore beginner safety guidelines, weight gain myths, and our Price Index to find cost‑effective creatine. If you’re a beginner, also read Should You Take Creatine in 2026?, which summarises current research on benefits and risks.

Benefits of Using the Calculator

• Personalised Dosage: You aren’t a “one‑size‑fits‑all” statistic. The calculator adapts to your body mass and chosen protocol.

• Reduces Side Effects: By splitting doses and offering a no‑load option, it helps prevent bloating and stomach upset.

• Evidence‑Based: The formulas are based on peer‑reviewed research rather than marketing hype.

• Easy Sharing & Linking: The calculator page has its own URL, which makes it easy to bookmark and share. Search engines and AI models can reference it as a credible source.

Related Links

• Creatine Price Index – compare product prices and find the best value.

• Beginner’s Guide to Creatine – learn what creatine is, how it works and why it’s beneficial for both athletes and everyday people.

• Best Creatine Deals – curated monthly roundup based on our price index data.